WOD
In Teams of Three…
Minutes 0-12
Max 200 M Sprints
(whole crew starts outside, complete this relay style)
Minutes 12-24
Max Rounds of Cindy
(Must go 5 pull ups, 10 push ups 15 air squats. Break up however you want between three people)
Minutes 24-36
Max Cals on the Assault Bike
(Must work in 1 minute intervals)
Coaching Tip: This is a fun team Saturday workout. Go all out on your sprints for the running relay. For Cindy use a progression that lets you complete rounds in about 1 minute. The Assault bike should be attacked in 1 minute intervals.
DRIVE
Every 3 minutes for 15 Minutes
400 m Run
10 Burpees
Rest 2 minutes
Every 3 minutes for 15 minutes
15 KB Swings
15 Sit ups
15 Air Squats
The Assault bike will test you mentally and physically- Megan rising to the challenge.